Day 2
WOD 150428
warm-up – Coach’s Choice
A. 4 x 8 pendlay row… work @ 0:00, 3:00, 6:00, 9:00… perform 10 waiter’s bows during rest periods, self-loaded @ 3030 tempo
B. For time @ 85-95% effort
50 wall ball
2 muscle-ups – OR – 6 pull-ups + 6 ring dips
40 wall ball
4 muscle-ups – OR – 9 pull-ups + 9 ring dips
30 wall ball
6 muscle-ups – OR – 12 pull-ups + 12 ring dips
20 wall ball
8 muscle-ups – OR – 15 pull-ups + 15 ring dips
10 wall ball
10 muscle-ups – OR – 18 pull-ups + 18 ring dips
C. 5-10min post WOD flexibility – Coach’s Choice
